3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 push-ups
5-10 strict pull-ups (can band assist)
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
5-10/side DB external rotations, 3010
+
2 rounds for time w/10:00 cap:
50 air squats
500m row/ski or .65 mile Echo Bike
+
5:00-10:00 coach-led mobility

3 sets as warm-up:
:10-:20 plank or handstand hold
10 hollow/arch swings
5 air squats w/alternating single-arm reach overhead
+
15:00 to build to a heavy power clean for the day
+
21-15-9 for time w/10:00 cap:
Dual DB power cleans
Burpees
OR
For time w/10:00 cap:
9-7-5 power cleans, 205/145
48′ handstand walk (2 x 2 mat lengths out & back)
*so 9/48′, 7/48′, 5/48′
+
5:00-10:00 coach-led mobility

10:00 dynamic mobility work – coach-led
+
For time w/partner and 30:00 cap:
1600m run
180 wall balls
2000m row
*partition & split all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
2 power clean singles
OR
3 touch-and-go power snatches
+
For total reps:
:60 double-unders
:60 rest
:60 power cleans @ moderate loads or power snatches @ 135/85
:60 rest
2:00 bar-facing burpees
:60 rest
:60 power cleans @ moderate loads or power snatches @ 135/85
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
30 light band good mornings
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
*can sub in :30 double-under practice for one on these if you’re still working toward consistent reps there
+
20:00 @ very easy effort:
10 pvc overhead squats
:30 hang from bar
:30/side plank
300m easy jog
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:20 hang from bar
5 air squats w/alternating reach overhead
+
6 sets @ sustainable effort :
2:30 of [5-10 toes-to-bar + 20 alternating box step-ups (or reverse lunges) + row/ski/bike calories in remaining time]
2:30 rest
+
5:00-10:00 coach-led mobility work

notes: can lightly load the step-ups as long as it’s still reasonable to get them done in under :60… goal is to feel pretty good even by the end of this, not an AMRAP, nothing to record, just looking for quality movement accumulation like the last few Wednesdays…